The Lizard Pose (Utthan Pristhasana)

Welcome, to the Rishikesh Yog Dham blog post. Today we will discuss The Benefits and Techniques of Lizard Pose. In the vast landscape of yoga asanas, there are poses that not only challenge the body but also nurture the mind and spirit. One such pose is the Lizard Pose, also known as Utthan Pristhasana in Sanskrit. This grounding posture offers a myriad of benefits, both physical and mental, making it a valuable addition to any yoga practitioner’s routine. Let’s delve into the depths of utthan pristhasana, exploring its techniques, benefits, and the profound impact it can have on our well-being.

Understanding Lizard Pose

It is a deep hip opener that combines elements of flexibility, strength, and balance. In its full expression, the pose resembles a lizard, with one leg extended back and the other bent at the front, arms supporting the upper body on the inside of the front leg. The posture requires engagement of the core, stability through the hips, and a steady breath to ease into its depths.


Starting Position – Begin in a high plank or downward-facing dog position.

Step Forward – Take a big step forward with one foot, placing it beside your hands. Ensure your knee is directly above your ankle.

Lower the Back Knee – Gently lower your back knee to the mat, ensuring it’s comfortable.

Adjust Foot PositionWiggle your front foot forward slightly to the outer edge of the mat, allowing space for your torso.

Lizard Pose
Lizard Pose

Sink into the Stretch – Slowly lower your forearms to the mat inside the front leg. Keep your chest open and your spine long.

Engage Muscles – Engage your core muscles to stabilize the pose. Press firmly through the outer edge of your back foot.

Breathe Deeply – Take slow, deep breaths, allowing the breath to guide you deeper into the stretch without force.

Hold and Release – Hold the pose for 30 seconds to a minute, then release by stepping back to the plank or downward-facing dog before repeating on the other side.

Benefits of Lizard Pose

There are many benefits of Lizard Pose. Some of them are as follows:

Lizard Pose
Lizard Pose

Hip Flexibility – It targets the hip flexors, groin, and hamstrings, improving flexibility and range of motion in the hips.

Strengthens Muscles – This pose strengthens the muscles of the legs, core, and arms, promoting stability and balance.

Stress Relief – Practicing this pose can help release tension and stress stored in the hips and lower body, promoting relaxation.

Digestive Health – The gentle compression on the abdomen in Lizard Pose can aid digestion and stimulate the organs of the digestive system.

Emotional Release – As a hip opener, it is believed to release stored emotions and energy, promoting emotional balance and well-being.

Lizard Pose
Lizard Pose

Precautions and Modifications

If you have knee or hip injuries, practice caution or consult with a yoga instructor before attempting

  • Set an intention before practicing. Whether it’s to cultivate compassion, let go of negativity, or foster gratitude, infusing your practice with intention can amplify its transformative power.
  • Use props like yoga blocks or blankets under the hands for support if reaching the floor is challenging.
  • Keep the front knee aligned with the ankle to prevent strain on the knee joint.
  • Listen to your body and adjust the pose as needed to avoid discomfort or pain.

Deepening the Practice

Beyond its physical benefits, it can serve as a gateway to deeper aspects of yoga practice. Here are some ways to deepen your experience with this pose

Lizard Pose
Lizard Pose

Mindfulness and Presence

Cultivate mindfulness by bringing your full awareness to the sensations arising in the body as you hold the pose. Notice any areas of tension or resistance and gently breathe into them, allowing for release and surrender.

Intention Setting

Set an intention before practicing Lizard Pose. Whether it’s to cultivate compassion, let go of negativity, or foster gratitude, infusing your practice with intention can amplify its transformative power.


Explore the connection between breath and movement by incorporating pranayama (breath control) techniques into your practice. Try synchronizing your breath with the movement in Utthan Pristhasana

Set an intention before practicing. Whether it’s to cultivate compassion, let go of negativity, or foster gratitude, infusing your practice with intention can amplify its transformative power, inhaling as you lengthen the spine and exhaling as you deepen the stretch.

Lizard Pose
Lizard Pose


Harness the power of visualization to enhance your experience in Lizard Pose. Visualize the image of a lizard, embodying its qualities of agility, adaptability, and resilience. Allow this imagery to inspire and empower you as you hold the pose.


Incorporate Utthan Pristhasana into a well-rounded yoga sequence to create a balanced practice. Pair it with poses that complement its hip-opening benefits, such as Pigeon Pose, Thread the Needle, and Bound Angle Pose.

Rest and Integration

After practicing this, take time to rest in a comfortable seated or supine position, allowing the body and mind to integrate the benefits of the pose. Surrender to the stillness, observing the subtle shifts and sensations within.

Lizard Pose
Lizard Pose

Embracing Variations and Progressions

As you become more familiar with Lizard Pose, you may feel inspired to explore variations and progressions that deepen your practice and challenge your body in new ways. Here are a few options to consider:

Twisted Lizard Pose

Add a twist to Utthan Pristhasana by placing one hand on the mat and reaching the opposite arm towards the ceiling, opening the chest and shoulders. This variation enhances spinal mobility and stretches the side body.

Advanced Lizard Pose(Utthan Pristhasana)

For those seeking a greater challenge, experiment with advanced variations of Utthan Pristhasana, such as lifting the back knee off the mat or binding the arms behind the back. These variations require increased strength, flexibility, and balance, offering an opportunity for growth and exploration.

Dynamic Movement

Incorporate dynamic movement into your practice by transitioning in and out of Utthan Pristhasana with each breath. Flow smoothly between Lizard Pose and other hip-opening poses, such as Warrior II or Low Lunge, to create a fluid sequence that enhances circulation and mobility.

Lizard Pose
Lizard Pose

Props and Support

Utilize props such as yoga blocks, blankets, or straps to support your practice and make Utthan Pristhasana more accessible. Place a block under the hands for additional height or use a strap to help draw the front foot closer to the body, allowing for a deeper stretch without compromising alignment.

Cultivating a Mind-Body Connection

Ultimately, Lizard Pose is not just about the physical shape we create with our bodies; it’s about the journey of self-discovery and the profound connection between mind, body, and spirit. As you explore the depths of this pose, remember to approach it with curiosity, compassion, and a sense of playfulness. Listen to your body’s wisdom, honor its limitations, and celebrate its victories. Allow Lizard Pose to be a gateway to self-awareness, empowerment, and transformation, both on and off the mat.

In Conclusion

Lizard Pose, with its deep stretch and multifaceted benefits, offers a transformative experience for both body and mind. As with any yoga posture, it’s essential to approach it mindfully, honoring your body’s limitations and exploring its potential with patience and compassion. Whether you’re seeking to enhance flexibility, build strength, or find emotional release, Lizard Pose invites you to journey inward, discovering the profound connection between breath, movement, and inner peace. Embrace the pose, breathe into its depths, and let it guide you on your path to holistic well-being.

FAQs About Lizard Pose

Is Lizard Pose suitable for beginners?

Lizard Pose can be challenging for beginners, especially those with limited flexibility in the hips and hamstrings. Beginners need to approach the pose with caution, listen to their bodies, and use props or modifications as needed to support their practice.

How can I modify Lizard Pose if I have tight hips?

If you have tight hips, you can modify Lizard Pose by placing yoga blocks or blankets under your hands for support, allowing you to maintain proper alignment while gradually working to increase flexibility. You can also keep the back knee on the ground instead of lifting it to reduce intensity.

What are the benefits of Lizard Pose for athletes?

Lizard Pose is beneficial for athletes as it helps improve hip flexibility, which can enhance performance in activities such as running, cycling, and weightlifting. It also strengthens the muscles of the legs and core, promoting stability and balance, which are essential for athletic performance.

Can Lizard Pose help with lower back pain?

Lizard Pose can help relieve lower back pain by stretching the hip flexors and releasing tension in the muscles of the lower body. However, individuals with chronic or severe lower back pain should consult with a healthcare professional before attempting the pose.

How long should I hold Lizard Pose?

It’s recommended to hold Lizard Pose for 30 seconds to a minute on each side to allow enough time for the muscles to release and stretch. You can adjust the duration based on your comfort level and experience with the pose.

Are there any contraindications for Lizard Pose?

Lizard Pose should be avoided or practiced with caution if you have knee, hip, or ankle injuries. Pregnant individuals should also avoid deep twists or compressions on the abdomen and should consult with a healthcare provider before practicing Lizard Pose.

Can I practice Lizard Pose during menstruation?

Some practitioners may find Lizard Pose uncomfortable during menstruation due to the deep hip opening and potential pressure on the abdomen. It’s important to listen to your body and modify the pose as needed, choosing gentler variations or avoiding it altogether if it doesn’t feel right for you during this time.

How does Lizard Pose benefit mental health?

Lizard Pose, like many yoga poses, can have a calming effect on the mind by promoting relaxation and reducing stress and anxiety. The focus on breath awareness and mindful movement can help quiet the mind and cultivate a sense of inner peace and balance.

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